Seated Dumbell Shoulder Press Home -> Exercises -> Seated Dumbell Shoulder Press This exercise develops the entire shoulder muscle group. The dumbells allow for a greater freedom of movement than the Barbell Shoulder Press. This can increase shoulder muscle activation. How to do it: These are done using an adjustable incline bench set to just under 90 degrees. Using two dumbells, with a palms forward grip and starting with the dumbells at shoulder level, press them up overhead in an arc. Do not crack them together at the top and do not lock your elbows out (this will keep tension on the delts). Lower slowly and repeat. Tricks: This trick will increase the tension in the delts. While you are pressing the dumbells, keep your hands tilted down towards your head so that your pinkies are higher than your thumbs. This will mean tipping the dumbells slightly down and in towards your head as though pouring water on yourself. This position forces the tension to remain on the shoulder muscles. Common Errors: Not pressing the dumbells directly overhead - sometimes the dumbells have a tendency to be pressed in a forward diagonal press, ending up out in front of the head. This is because of the relative strength imbalances in many people - their front muscles are stronger than their back muscles, therefore the dumbells get pulled to the front. You must consciously press up and back to correct this, keeping your elbows back as you do so. Use a mirror to be sure you are pressing the dumbells directly overhead. Also, get feedback from a spotter, who can gently guide the dumbells in the proper position.